High blood pressure, also known as Hypertension, is a chronic condition, where the force of blood against your artery walls is consistently too high. If left uncontrolled, high BP can lead to a heart attack or stroke, both of which can be fatal. The good news is that with proper diet, lifestyle changes, and exercise, we can keep our BP in control. Apart from that, there are also a couple of home remedies you can try that can help you reduce your Blood Pressure naturally, along with medicine. Here they are…
Eat Kiwifruit Daily
Eating two kiwifruits each day before breakfast has been shown to reduce systolic blood pressure by about 2.7 mm Hg over seven weeks. Kiwis are rich in vitamin C and antioxidants, which help improve blood vessel health and reduce the extra pressure on your arteries. You can eat them fresh, or make a smoothie, oatmeal bowl, or even as a salad!
Have watermelon
Watermelon contains an amino acid called citrulline, which your body then converts into arginine. Arginine helps produce nitric oxide, a gas that relaxes blood vessels and improves blood flow, lowering your blood pressure. Drinking watermelon juice or eating fresh watermelon slices regularly, can support healthy blood pressure levels. Have watermelon just like that, or for breakfast.
Add leafy greens to your diet
Almost all leafy greens are great for high BP (they are also extremely low-calorie) Leafy greens are packed with potassium and magnesium, minerals that help balance sodium levels and relax blood vessels. Spinach also contains nitrates, which may help lower blood pressure by improving blood flow. You can enjoy leafy greens sautéed, in salads, as a whole curry/sabji, or blended into soups.
Snack on nuts and seeds
Nuts and seeds such as pistachios, walnuts, flaxseeds, and pumpkin seeds are rich in fiber and arginine, an amino acid that helps produce nitric oxide to relax blood vessels. Eating a small handful of unsalted nuts daily may help lower blood pressure over time. You can add them to yogurt, oatmeal, or salads for a crunchy, heart-healthy boost. However, nuts are also high in calories, so go easy on them.
Have beets
Beets are high in nitrates, which your body converts to nitric oxide to widen blood vessels and reduce blood pressure. Drinking beetroot juice or adding cooked beets to your meals can be a natural way to support healthy blood pressure. You can also grate raw beets into salads or try beetroot juice with no added sugar for a quick remedy.Fatty FishFatty fish are rich in omega-3 fatty acids, which reduce inflammation and may help lower blood pressure. Consuming about 100 grams of salmon or mackerel a few times a week can benefit your heart health. Simply bake or grill the fish with a little olive oil and herbs for a blood pressure-friendly meal. If you are vegetarian, seaweed, walnuts, flaxseeds, chia seeds, and hemp seeds are good options.
Include citrus fruits
Citrus fruits such as oranges, lemons, and grapefruits are loaded with vitamins and plant compounds that support heart health. Eating about four oranges worth of citrus fruit daily may help lower blood pressure. You can eat them fresh, drink freshly squeezed juice, or add citrus slices to water for a refreshing drink. However, consult your doctor if you are on blood pressure medication, as grapefruit can interact with some drugs.Walking/PranayamaYoga, Pranayama and walking are also extremely beneficial to bring down one’s Blood Pressure. While these activities are best done in the morning on an empty stomach, you can choose anytime of the day that works for you. Make sure that you are consistent though, and continue with your other lifestyle habits and medication.Disclaimer: These remedies are not substitutes for prescribed medication or professional medical advice. Please do not discontinue your BP medication. Some foods may be unsuitable for diabetics. Please consult your doctor before making any changes in your diet
